Photo from gymjones.com
Warm Up-
3 rounds of:
200m run
barbell complex @ 45lbs
Work-
Choose one of the following for time...
"Renegade Man Maker race to 30"
30 reps for time @ 2 x 25lb dumbbells
Click HERE for a video explanation of the RMM
However, I tend to agree with Mr. Twight on this one
See Photo caption HERE
Or...
"Jonestown Sprint"
15-10 of:
Burpee Pullups
Pushpress @ 65lbs
Watch Jonestown Sprint demos HERE from previously at The Shop and HERE from a while back at Paper Street. and more recent results from Paper Street HERE
Cool down-
Run 2 miles or Row 2,000m
Post your choices and times to comments
Working around a foot injury still.
ReplyDelete4 RFT:
5 ring dips
10 ring pushups
15 situps
800 meter bike ride
14:44
really need to work on my ring dips.
RMM 6:52 Row 2000m for cool down
ReplyDeleteJonestown sprint
ReplyDelete2:34 PR
Your posted best was 3:23. You probably could have shaved the whole minute off it you wouldn't have nearly ko'd yourself. Nice freakin jo!
ReplyDeleteerr, JOB. Mother F'n gimpy finger. Typing sucks.
ReplyDeletebeastmaster
ReplyDeletejonestown
3:03
Trickle and I did a tag team, 2 rounds of:
*200m run
*100m pull @ 150lbs (trigger)/ kb rack hold @ 2 x 53's
*50 abmat situps (trigger) / Front Leaning Rest
took about 20 minutes, then we raced to 50 double unders. I had my most consecutive to date at 23 and trickle pulled of 25 in a row! After that it was all single digits and some singles for me. Heart was pouning after the 50th one. What an amazing movement.